IntermediateFree

Stretching and mobility

Daily mobility and streching routine for calisthenics practitioners (modifed for sedentary worker)

Huy Vũ· Jun 2025

21athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Intermediate

Goal

Bodyweight Fitness

Equipment

At Home

Session length

30 min

This daily routine fit with anyone who is practicing calisthenics, and have a office job, which means you have to sit for long hours a day. It also covers other typical problems of posture, which can affect negative to function and height of teenager like bowlegs, tight hip flexors, neck pain,...

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on bodyweight fitness

Athletes who can train 7 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Stretching

100%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

#	Exercise	Sets	Reps
1	Yuri’S Banded Shoulder Drill	1	2–4 min
2	Standing Hip Flexor Stretch	2	0.5–1 min
3	Hamstring Stretch Of Choice	2	0.5–1 min
4	Supine Spinal Twist Stretch	2	0.5–1 min
5	Child'S Pose	1	0.5–1 min
6	Foam Roller Toe Touch	1	10 reps
7	Toes-In Squat	1	5–10 reps
8	Side-Lying Hip Internal Rotation	2	10 reps
9	Chest Stretch	2	0.5–1 min
10	Upper-Body Twist	2	0.5 min
11	Cobra Stretch	1	0.5–1 min
12	Cat Camel Back Stretch	1	5–10 reps
13	Seated Shoulder Extension Stretch	1	0.5 min
14	Seated Shoulder Flexion Stretch	1	0.5 min
15	Bear Hug	2	0.5 min
16	Neck Stretches	1	5 reps
17	Legs-Up-The-Wall Pose Combine With Seated Forward Bend	1	2–4 min

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Stretching and mobility is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Stretching and mobility is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Stretching and mobility is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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